Front Rack Stretch – 1:00 Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Warrior Squats – 10 RepetitionsWith the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms. A reach with both arms counts as a single repetition. Rest as needed to accomplish the 10 repetitions.

Skills

15:00- 35:00

Box JumpsFocus Point:

Full Extension Coming off the thrusters, the legs will be little more fatigued heading into the box jumps. Reaching full extension with the hips as well as using the arms for momentum will make this reps more consistent and manageable. The more extension here, the higher we can catch these on the landing. What often happens when fatigued on box jumps is athletes bring the knees up without fully extending the hips, landing lower in a squat. Catching high will help save the legs for the remainder of the workout.

11 O’Clock Lean Back An exaggerated lean back at the finish often means that shoulders are diving back too far too early, resulting in a loss of power. Thinking of the torso and hands on a clock, the lean should be subtle, finishing at about 11 o’clock. We are rowing with feet on top of the straps in movement prep to drill this pattern in. If athletes lean any further past 11 o’clock , they will quite literally fall off the seat. Putting the emphasis into the front half of the row will minimize lean and maximize power.

Find Hollow and ArchThe better athletes can find tight hollow and arch positions today on the toes to bar, the more powerful and consistent these reps will be. The arch is typically the harder position to find, with the chest through and heels back with feet tight. Getting to this position creates more tension and better rhythm. Holding these positions of the floor before heading to the bar.